Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Daniel! Here’s your CUSTOM TRAINING PROGRAM. All you have to do give commitment, a wee bit ‘o courage, and talking with the coach and the community to keep moving forward and making tremendous progress. Just give us 45-60 MINUTES 3-5 days a week to skyrocket your results! Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!
Description: Follow along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up 10 second holds or 10 reps per move for warm-up
Description: Follow the video to get your wrists ready for weight bearing
Description: Follow this video for a cool down
Goal: 30 second holds or 15 reps per move for cool-down
Description: Holding the rings lean backwards with feet flat on the ground, knees bent and hips level with knees. Keep hips elevated throughout by contracting glutes strongly. Then you will complete rows.
Goal: 3 rounds of 10 reps.
Description: Begin by separating your feet further than hip width with your arms out to the side. Squat to 90 degrees or lower and hold for 1 minute
Goal: 3 rounds of 1 rep at 1 minute hold
Description: Lay on your side with the yoga ball or equally sized object between your legs. Squeeze your legs together as you lift the ball up off the floor.
Goal: 3 rounds of 8 reps.
Description: Hold a tall planched plank as the video shows. Keep a hollow back spine and core engaged throughout. Weight shift forward over your hands as far as your wrists will allow.
Goal: 3 rounds of 1 min planks
Description: This move starts in a lunge position with back leg positioned so shin is flat against the wall. You will then work to push your bottom towards the heel of the back leg and to straighten your back by pushing your lower back towards the wall without arching at all.
Goal: 1 Rounds, 4 reps per side with 20 sec hold per rep
Description: Begin by laying on your back. Grab the inside of both your feet as the video shows then pull your knees toward your armpits. Attempt to straighten your knees as much as you can.
Goal: 15 sec holds x 3 reps
Description: Start sitting with hands next to hips. From there you will pull your legs to your core compressing your body while lifting your hips off the ground through forceful contraction of your triceps. You will hold this position working to eventually squeeze your shoulder blades together to bring the hips forward to progress to a V-stand.
Goal: 3 rounds of 30 second holds per round
Extra Notes: You might not hit 30 seconds every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Hanging on a pull-up bar or equivalent surface, tuck your knees to your chest then return to fully straight position.
Goal: 3 rounds of 10 crunches.
Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a piked elbow plank. You will ensure that your core is engaged by causing your back to slightly round. You will hold that core engagement as you lower your hips while you shift your weight forward to a plank position before pushing to return to the piked plank position.
**DO NOT ALLOW YOUR BACK TO ARCH AT ANY POINT DURING THIS MOVEMENT**
Goal: 3 rounds of 10 reps
Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This move starts in a wide squat position. You will then place both knees against your triceps and lean forward allowing your elbow to bend to attain a frog position.
Goal: 3 Rounds, 8 reps per round
Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.
Goal: 1 round, 4 reps each leg x 30 second holds
Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides.
Goal: 3 rounds of 8 reps each direction
Description: Begin in a wide push-up stance with your hands on an elevated surface. Perform a push-up with good form.
Goal: 3 rounds of 8 push ups
Description: Laying on the ground, you will bend 1 knee and 1 arm holding a small and light-weight object between the bent elbow and knee by engaging your core while you hold your head with the hand of the bent arm. You will then crunch the side not holding the block in and out touching your elbow to your knee.
Goal: 3 rounds of 10 reps per side.
Extra Notes: You might not hit 10 reps per side or hit all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Keep your lower body and legs on the floor. Place your arms over head with your elbows straight and palms facing down. Lift your head and shoulders as you raise your arms as high as you can.
Goal: 3 rounds of 5 reps
Description: Laying on the ground, you will bend 1 knee up placing the foot on the wall. You will then cross the other leg across the bent knee placing the ankle at the knee. You will then push the crossed leg towards the wall pressing at the knee, being sure that your pelvis stays flat to the ground.
Goal: 1 round of 3 reps per side with 30 second holds per side.
Extra Notes: You might not hit 3 reps per side or 30 seconds each hold, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!